Motivation is what gets you started. Habits is what keeps you going.
Jim Rohn

Everything we do in our life is formed from years of daily habits whether there are our own or borrowed from our friends, family, the environment or cultures we surround
ourselves with or grown up in. So in order to build great nutritional, mindset, training and lifestyle habits.

Here’s a checklist you want to accommodate yourself with on a daily/weekly basis to get yourself the best chance of success from my programs and the investment you have made.

Habit Self-Assessment

Now it is time to do a quick little self-assessment to see where you can make a few small improvements to get big results.

1. Do you eat protein at every meal? Y/N

  1. Do you eat at least 3-5 servings of vegetables a day? Y/ N
  2. Did you consume at least 2 litres of water instead high calorie laden beverages? Y/N
  3. Do you eat more than 3 servings of refined grains, sugary foods or processed foods a day? Y/ N
  4. Do you constantly feel ‘stuffed’, bloated or overly full after eating? Y /N
  5. Do you consume healthy fats with each meal? Y/N
  6. Do you honestly know how much calories you’re consuming daily or have a way of tracking it as this will ultimately dictate if you gain weight or lose fat? Y/N


  1. Do you perform strength training or weight bearing activity at least 3-5 times per week? Y/ N
  2. Do you perform some kind of cardio or at least do 10,000+ steps when you’re working out? Y/ N
  3. Do you do any mobility or flexibly actives outside of the gym? Y/N


  1. Do you consume more than 4 alcoholic beverages a week? Y/ N
  2. Do you get at least 7 hours of good sleep a night? Y/ N
  3. Do you eat at restaurants or order takeout more than 3 times per week? Y/N
  4. Rate your stress level, on average, using a 1-10 scale (10 being the highest).
  5. Do you take any health /dietary supplements to buffer your diet? Y/N
  6. Do you move around most days or live a sedentary lifestyle i.e. sit down for more than 5hrs per day? Y/N
  7. Are your environment and family members supportive of your goals? Y/N


1-Are you really taking personal responsibility for what’s currently happen to your own wellness, fitness and health or are you just leaving everything to chance? Y/N

2-Are you really serious about getting results or are you just going through the motion? Y/N

3-Are you actually doing this for external validation or for yourself? Y/N

4-Are you ready and in the right frame of mind for the change you’re about to take on? Y/N

5-Are you willing to put in place the things needed to get the results? Y/N

6 -What are you willing to trade off in other areas of your life too bring about this positive change you seek?

Based off your answers to these questions, you can start to make some simple adjustments to your nutrition, training, and lifestyle to make faster progress towards your goal.

In an ideal world, you would get “Yes” answers to all of the questions, and your stress levels would be relatively low. However, I realize that you might not be there yet. In fact, if you did answer yes to everything, you probably wouldn’t be needing help from me!

I attempted to ask questions that gets you thinking in order so that it would make it easy to identify what changes you should make first; however, there is always some personalization that needs to take place. To make progress as quickly as possible, you will want to start with the following basic guidelines that move us a bit closer to “yes” answers on all of these questions.

1-First and foremost are you eating the correct calories amount to induce the process of weighT/fatloss OR building muscles?

2-Are you tracking your food intake to give you a true picture of what is taking place?

3- Make sure to include a lean protein at every meal.

4- Eat at least 2-3 serving of vegetables at each meal.

5- Limit your daily intake of high calorie-containing drinks as you want to be more aiming to eat your calories than drinking them (i.e., drink more water& green tea etc!).

6- Aim for 3-4 strength workouts per week and 2-3 light cardio sessions per week such as walking, swimming, cycling or just getting in or working up to 10,000 steps per day or when not training in the gym.

7- Eat to 80% full, mindfully and not sitting and stuffing yourself full just because it’s in front of you.

8- Find ways that works for you to de-stress along with improving your recovery and sleep as this will help you improve the quality of your life.

9- Is there any way you can remove or limited the negative people or places you go that doesn’t support
your goals.

10-Try taking dietary supplements to improve your health and buffer your diet eg: fish oil, multi vitamin, vit-d, zinc, magnesium, whey protein, probiotics, digestive enzymes.

Don’t worry if all of this seems a bit overwhelming at first. However, keeping these habits at the forefront of what you are trying to accomplish will go a long way in your long-term success.

You can also use these same questions anytime you feel like you aren’t making the progress you want. It will help you assess where you can make changes to get the best possible results.


For all your personal training needs to help you get stronger, look great, move better and feel totally awesome in Cheltenham and surrounding Cotswolds area, please get in contact at www.kyddfitness.co.uk